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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ifor

In the 7 days ending Feb 20, 2012:

activity # timemileskm+mload
  Cycling4 4:21:49 71.05(16.3/h) 114.34(26.2/h) 806771.9
  Orienteering2 1:54:12 10.44(10:56) 16.81(6:48) 291509.2
  Running2 1:27:50 10.76(8:10) 17.31(5:04) 198297.6
  Total8 7:43:51 92.25(5:02) 148.46(3:07) 12951578.7
  [1-5]8 7:41:27

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Monday Feb 20, 2012 #

9 AM

Cycling 35:39 intensity: (2:24 @0) + (3:01 @1) + (16:00 @2) + (10:45 @3) + (3:07 @4) + (22 @5) 11.91 km (20.0 kph) +87m
ahr:137 max:175 shoes: Charge Mixer

11.907km with 87m climb in 0:33:15. In to office to meet Ray.
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5 PM

Cycling 31:07 intensity: (2:14 @1) + (11:21 @2) + (12:34 @3) + (4:50 @4) + (8 @5) 12.81 km (24.7 kph) +100m
ahr:140 max:167 shoes: Charge Mixer

12.806km with 100m climb in 0:31:07. Home from ofice pushing a bit as getting cold and dark.
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Sunday Feb 19, 2012 #

11 AM

Orienteering 54:52 intensity: (2:38 @3) + (9:33 @4) + (42:41 @5) 9.52 km (5:46 / km) +198m 5:13 / km
ahr:160 max:174

9.522km with 198m climb in 0:58:18. Csc brown at haytor. Took 2 ibp before starting. Not much earm up just out of the van and 10m to the start. Slight overshoot at 1 15secs. 2,3 good but never felt I was running well. Slow through rough into 4 but spot on flag. 5 ok went around paths to 6 avoiding terain running. Caught Mark Burley at 6, used straight towards tor technique for 7. 8 ok, round to rihht for 9 to get on path back to 10. 11 went straight to some tape in pit but flag was 20m left but in site. 12, 13 OK. Biggest los was to last control where I went right and missed the small path I wanted loosing 30 secs to Mark.

Lost less than a minute all told so good but no real speed mark had no trouble keeping up.

Good result as I was 3rd in front of some people that should beat me by a lot e.g. Tim and richard barret. The two people in front were running up, Dale 50secs up and Ben 5 mins up.
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I think my average leg position yesterday was about 10th but most people had a realy bad one in there 4, 5 and 7 being the most troublesome. I can understand 4 as it could of been tricky. 7 was dead easy though get to the path bend round the gorse see that the next bit is burnt so you can go dtraight then just head straight for the tor and you practicaly run into the pond.

Saturday Feb 18, 2012 #

6 PM

Orienteering 59:20 intensity: (1:09 @1) + (1:46 @2) + (5:07 @3) + (26:50 @4) + (24:28 @5) 7.28 km (8:09 / km) +93m 7:39 / km
ahr:160 max:177

7.286km with 93m climb in 0:47:20. WNL Stock hill. Did the even bit first had to reattack 112, 116 and 123. Not going too quickly but nav mostly ok for stock hill. Slow through the open bits.
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Thursday Feb 16, 2012 #

7 PM

Running 44:50 intensity: (48 @1) + (8:05 @2) + (10:22 @3) + (6:53 @4) + (18:42 @5) 9.12 km (4:55 / km) +117m 4:37 / km
ahr:158 max:180

9.122km with 117m climb in 0:44:41. Westbury training. Up to the downs then 4 long efforts around the watertower block. Not feeling great so a bit conservitive just as well as it was still hard at the end. 4.54, 4.43, 4.56, 4.46. Easier on the return legs. Kept to the grass so a bit muddy in places. Suffering by the warmdown.
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Wednesday Feb 15, 2012 #

7 PM

Cycling 1:22:21 intensity: (8:02 @1) + (21:52 @2) + (1:56 @3) + (10:30 @4) + (40:01 @5) 41.71 km (30.4 kph) +208m
ahr:150 max:176 shoes: Scott RC1

41.712km with 208m climb in 1:22:21. First time up at aztec to join the lads. Only the 4 of us which is aparently well down on normal. No one too quick so not to fast but the turns kept coming around. 10 laps before I just could not keep the wheel after my turn, a slow lap to recover then back in for 9 more laps. Not in the sprint at the end... Knackered. Graph is good.
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Tuesday Feb 14, 2012 #

10 AM

Cycling 1:52:42 intensity: (9:38 @1) + (45:36 @2) + (32:30 @3) + (15:09 @4) + (9:49 @5) 47.92 km (25.5 kph) +411m
ahr:146 max:212 shoes: Scott RC1

47.921km with 411m climb in 1:52:42. Hawkabury upton loop. Amazing how much warmer it was compared to Saturday, very nice but roads all muddy. Just an easy spin out to record some real data FIT format which I am working on. Legs recovered from Sunday.
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looking at the graph dodgy HR back in places down hill.

7 PM

Running 43:00 intensity: (51 @1) + (16:46 @2) + (13:12 @3) + (6:26 @4) + (5:45 @5) 8.19 km (5:15 / km) +81m 5:00 / km
ahr:146 max:177 shoes: Scott RC1

8.188km with 81m climb in 0:43:00. BOK training Thornbury. Only 4 Phil, Richard and Paul. No Dave to leed but Phil did a good job. Stupidly pushed on around the Hacket and my groin started hurting after so cut short at the end. Ran with the phone in hand using oom tiles which was interesting, no need to thumb the map and it keeps itself aligned. Needed to zoom in and out a few times to plan or see the detail.
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